Our Dragon Boat team is racing for the Lion’s Sick Kids and the Moncton SPCA. We could really use some donations. You can donate online HERE (make sure you put CrossFit Moncton in the comment section at the bottom). Donations higher than $20 will receive a tax receipt. OR, you can leave some spare change at the gym in the donation bin. We appreciate all your help!
4 rounds
5 HSPU
25 Squats
Compare to June 1/11
WUx1 + 400m row (w/ straight legs)
Strength : Front squat
5x – 75-80-85-90-95
4 rounds
5 Pike push ups on toes
25 Squats
Time : 3:50
Those squats sucked after the front squats lol. I was annoyed that I couldnt go faster.
Agreed squats and squats were brutal :O that last set of 25 was a grind!
Mobility
WUx1 + 400m Straight legged row (1:46)
Strength: Squats x5
65 95 135 155 170
Considering I was up till 11:30 last night drinking for my birthday, I was pretty happy I was able to hit this PR :). Thanks for the spot Gilles and Trent!
WOD:
4 Rounds
5 Pike pushups (12″ box)
25 Air squats
Time: 4:00
Good job 6am crew!
Nice PR on your squats Adam, especially post-birthday celebrations. π Oh, to be 27 again….*sigh*.
WU x 1
400 m straight leg row
Floor press x 5
135,155,185,205,215,220 (10# PR)
WOD:
4:31 RX’d
Good race Trent. π
Great job Jack! Fast time π
Sumo deadlifts x2
135-185-220-225-235-240-250-255
Wod with old AbMat
2:51
First wod since January with HSPU. Felt good.
speedy! π
Good god! Was there a gun to your head? Nice work, Coach!
I was TOTALLY keeping up with you…until you started squatting anyway.
Nice work man, you were super fast on that one!
Hahaha! Thanks, I had some stiff competition at 7am.
Looking good Craig.
Still lovin’ the name!!! You crack me up!!
WU x 1 / 400m Straight-leg row
No strength
Max. Height Box Jump: 45″
(not sure if that’s a PR or not, it’s been awhile)
WOD as Rx’d
3:47
Squats were killer.
WOW! Great job Blake! Wicked time!
The squats were totally killer. My quads have been sore all since sunday and they were not liking this at all.
Fast time, Blake!
Looking good, Craig!
I will drop a few bucks off for the Dragon Boat team.
Kev could you use some change for change money to put toward your team?
That’s usually what the Change for Change money goes towards.
Great pic of Craig! I agree…he IS crushing it! π
Mob – WU X 1 + 400 M Row w/straight legs
Strength – Cleans X 5
35-40-45-50-55
WOD
4 Rounds
10 Pushups (scaled)
25 Squats
Time 6:45
Thanks everyone for being my personal cheering squad to get through those last 25 squats!!
Mobility
WU X 1
400m Straight legged row
Strength: Cleans x5
95-105-115-125-135
Practiced some handstands.
WOD:
4 Rounds
5 HSPU (scaled to 10 pushups)
25 Squats
Time: 4:46
800m Run
Thanks, Kevin.
WUx1 + 400m row (w/ straight legs)
Strength: Front Squat x5
100-125-135-145-155
4 rounds
5 HSPU (First time RX…. if it counts with crazy kipping)
25 Squats
Time: 4:29
Big congrats on the Rx! Yep, crazy kipping counts π
oh yes – that’s the only way I do them!
WUx1
400m straight leg row
Strength: Shoulder Press x5
100-110-115-120-125(PR 5#)
Wod Rx – 5:29
Thought I had Jack on a HSPU wod for once but then hit a wall on the last hspu rep, I couldn’t lockout..hahaha. spent 4 no-reps trying. Next time Jack….next time.
If it weren’t for that you would have had me for sure. The squats were slow today. Legs are just not working well since Sundays Squats plus squat cleans fiasco.
Congrats on you shoulder press PR Trent. Nice time on the WOD too π (damn no reps!)
Wux1
400 m row
Strength. split jerk x1
135-145-155-165-170
WOD. 4 rounds
5 HSPU
25 Squats
-6:47 rx
Rob Brydges
Sweet! Nice job Rx on this one Rob.
Wu x1, + 400m row + 50 no-show burpees
WOD
5.13 Rx
Awesome! Rx! Way to go Sebastian π
Mobility
WU X 1 + 400m straight-leg row
Strength β Front Squats x5 WITH THE BARBELL!!! 1st time in 10 weeks, OMG that was awesome. Weight felt super easy, just tiring to keep my elbow up.
15-15-20-30-40
WOD
4 Rounds
10 Pushups (scaled)
25 Squats
Time – 4:13
800m jog/run
Dragonboat donation made online!
YAY!!! Front squats with a barbell! I’m thrilled for you. It has been a long 10 weeks and you have the patience of a saint. π
Yay Heather! That’s awesome news!
As I said to Kevin this morning as you were doing your front squat. “You can see the smile on her face from behind her, it’s so big”.
Youpiiii!!! Good for you for being patient with your injury but still sticking to the modified WODs until you were better.
Yeah…Happy for you.
Nice to hear Heather!!
Great news, Heather!
WUx1 + 400m row (w/ straight legs)
Strength : Deadlift
5x β 140-150-160-170-175 (PR for reps)
4 rounds
10 Push ups (HSPU envy!)
25 Squats
Time : 3:54
Time for you to get inverted, my dear. Practice some hand stand holds and get used to being upside-down. Then stack some plates and an abmat under your head and try a few small HSPUs. You can totally do this! π
Yes I totally agree! We can try some on Friday morning if you want??
Ill join this upside down tutorial. I wanna start praticing HSPU more.
You’re right! I’m such a chicken!! It’s a long way down for me, you know π
We can stack lots of plates under your head….it won’t be far down at all π
Ok we’ve got a date Friday morning! Get in early and get your warmup done so we have lots of time π
m + wu x1 + 400 m straight leg row
Strength Deadlift
85-995-105-115-125
WOD 4 rounds
5 HSPU ( scaled to 10 pushups)
25 squats
Time 5:08
couch stretch + 400 m run
WUx1
400m straight leg row
Strength: Back Squat
140-150-160-165-175
WoD
5 HSPU (using a 10 and 25 to scale it)
25 squats
Time: 4;36
First hand stand push ups… Excited tiger them into the workout and get better at the balance. Got a little dicey near the end but I completed it!
Mobility
WU X 1 + 400m straight leg row
WOD: 4 rounds
5 HSPU (scaled to 5 pike push ups)
25 squats
Time: 2:39
***Gotta learn how to do hand stand push ups! Another thing to throw into my warm-up! Congrats to all the people who “graduated” to handstand push-ups today! Well done! π
Holy fast!!
Speedy girl. Nice work.
Holy cow that’s fast! Nice job Tania π
Mobility
WUx1 + 400m straight leg row
Strength – Back squat x5
85 – 95 – 105 – 110 – 115
WOD: 4 rounds
10 pushups
25 squats
Time: 6:59
Mob
WU X 1
400 M Row w/straight legs
Strength
Cleans (dumbbells) 5’s
15-15-20-20-25 (each hand)
WOD
4 Rounds
10 Pushups (scaled from knee)
25 Squats
Time 4:33
Mob
WU x 1
400m straight leg row – 1:41:4
Strength – Front squats
5 x 60 – 65 – 70 – 75 – 80
Originally the plan was to go up to 70# which would have been a 5# PR but we were doing our calculations thinking that we had a 35# bar but it was actually a 45#. So my 5# planned PR turned into 15# PR. I’m really grateful that my knees are feeling really good recently and that i’m starting to feel more comfortable to push a little harder π
WOD – 10 min cap
4 rounds
5 pike pushups on 18″ box (knees)
25 squats
Time – 4:06
First time trying pike pushups. They felt good and it was a nice relief to only do 5 vs 10 real pushups.
Nice (surprise) PR Maddy π Happy your knees are feeling better. Great job on the WOD, too.
wux 1 400 m row straigh leg
strength shoulder press
95×5 100×5 105×5 110×3
wod
4round
5 hspu scale pike push up
25 squat
time 2:39
last time push up instead off pike push up
time 3:18 39 sec pr
Bravo Gilles!
Mobility
WU x 1
400 m straight arm row
Foam role / lacrosse ball
WOD :
4 RDS
5 HSPU (45# plate w ab matt)
25 Squats
Time : 4:45
Thanks Kevin for helping me stay on the wall ! Fist time doing HSPU was going to do pike but Craig talked me into it.
Great Class!!
Good job sticking with the hspu!!
Right on Jeremy!
Congrats on the HSPU Jeremy! That is awesome π
Thanks had a smile for the rest of the night last night!
Mobility
WU X 1
400m straight arm row
Push Press X 5
135-155-175-200-210(PR for reps*)
*3rd time through the rotation
Attempted HSPU – Didn’t turn out so well. Stayed inverted for longer than 1 second so PR!! π
WOD
4 Rounds
5 HSPU – Scaled to Pike pushups (1st 2 rounds from toes, last 2 rounds from knees)
25 Squats
Time – 4:18
Fun class tonight!!
YAY for getting inverted tonight!
It will get easier and easier. You’ll see π
Strength: Cleans
5x 65-75-85-95-105
WOD RX’d: 4:45
Did this 2 years ago, a minute and twenty seconds slower and with pushups. I’m happy with that progress. For those of you aspiring to do HSPU’s, be patient, it will come. π
Mob
Wux1
400 m run ( to satisfy my son, he likes WOD when running is involved)
400 m straight leg row
Strength
Push press
45 50 55 60 65
4 rounds
5- pike push ups
25-squats
Time: 4:10
Tried hspu, I think I need to work in coordination first.
It was so cool to walk in tonight and see the 6:45 class all getting upside-down (some for the first time, too). Great work everyone π
Mob, WU x 1, 400 m straight leg row
Strength – Front Squats
75 85 95 115 125 135×3 (ended up doing 5 sets + 3 reps to get to my goal of 135, calculated wrong in the beginning, should have started with more weight)
WOD – 4 Rounds
5 HSPU (two 10lb plates and abmat)
25 Squats
Time: 4:44 (first time ever doing HSPU, was quite proud, didn’t think I was capable of doing one, always afraid that I couldn’t get up, feel pretty good to be able to do it)
Fun class!
Awesome work on the HSPU Matt. You did awesome!! Great time on the WOD.
Thanks!
Really awesome job Matt. Another CrossFit milestone!
Mobility
WU
400 m straight leg row
Strength back squat x5 45-55-65-70-75
WOD with pike push ups
5:02
Mobility
WU x 1
400 m Straight-Leg Row
Strength: Back Squat @ 5x 15-20-25-30-35
WOD w/push ups from knees
7:39
Thanks to everyone who did squats and push ups with me to help me push to the finish! It meant a lot to have that support!
Great job sticking with it until the end!! Just grateful we won’t need too much ‘leg power’ on the boat on Saturday. π
I foresee a regular appearance of rowing in the next few warm-ups… π
Mob Wux1(3 pull ups no band 7 with purple)
400m stright leg row 1:40
Strength overhead squat
35-45-55-65-75 (first time tonight figuring out the weight)
WOD
5 HSPU #45+#25+cushion (first time upside down)
25 squats
4 rounds 4:40
Good job to all the first timers that did it with me in the 5:45 class
Nice progress on your pull-ups Craig…and congrats on the HSPUs!!! That’s awesome π
Mobility
WU x 1
400m straigth leg row
Strengths : Push Press
5 x 30-35-40-45-50 (starting low after 2 weeks off)
WOD
4 rounds of :
– 5 HSPU (45lbs plate and ab mat)
– 25 Squats
Time : 2:55
Feels GOOD to be back π Thanks Kevin and Jo for the great class !!
Look at you fly! π Nice job, lady! π
Mobility
WU x 1
400m straight leg row
Strength: Shoulder Press x 5
50-60-65-70-75
WOD:
4 rounds
5 HSPU (25#, 10# and ab mat)
25 squats
Time: 4:49
First time doing HSPU, need to try these more often. Great time getting out of my comfort zone today, thanks for the push coach!
MOB
WU x 1
400m straight leg row
Strength:
Cleans x 3
95-115-135-145-155
WOD:
4rds
5 HSPU (45# and ab mat) Back didn’t feel great so I switched to Pike Push ups after completing round 2.
25 squats
Time: 6:47
Great work 6:45 crew!
Mob, WU x 1, 400 m straight leg row
Str: Back Squat
75 85 95 115 125 135 (x5) pr
WOD β 4 Rounds
5 HSPU (10lb plate and abmat)
25 Squats
Time 4:16
Practicing hand stands at the end of the class (not against a wall haha), thanks for the tips Kevin. Fun class 645 crew
WOD Rx = 3:56 (did it on Sunday May 26 20130
Change for change
Mobility Wu x 2
Strength floor press
185/ 225/ 245 x 4 all the time I had
Wod 4 rds
5 hspu’s
25 squats
3.11 rx
Fun, wanted a Wod to work on quad endurance and hspu’s. Hspu’s went awesome actually surprised myself!! Squats were better than expected also, I usually tighten up so much I need to stop.
Tried some more hspu’s after got 14 consecutive!!